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The movements and muscles we focus on in boxing can help keep you in shape for the demands of daily living, such as carrying boxes, climbing stairs, and opening jars! Plus, the punching movements in boxing workouts help improve reflexes and hand-eye coordination.","Can seniors 60+ box?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"c995d955-be03-4297-8379-2e0a5876726c","High-intensity workouts can be difficult as we age, and we each have our own physical limitations. Boxing workouts are especially beneficial for fitness lovers over the age of 60 because they can be adapted into low-impact routines. If you live with conditions like arthritis, Parkinson’s Disease, or instability, try shadowboxing (punching the air) or a seated boxing workout.","How do you modify boxing workouts for seniors 60+?",{"_uid":676,"answer":677,"question":678,"component":670},"98b3fd44-1f24-48c9-9230-fbd8acc87b37","Yes! The mental benefits of boxing (and exercise!) are undeniable, too. A 20-minute boxing workout releases endorphins and decreases the chances of developing mental illnesses, like anxiety or depression, as well as longer-term cognitive impairments, such as Dementia.\\n\\nAll this is to say -- if you’re looking for a way to keep your mind sharp and your body strong, give this quick beginner’s boxing workout for seniors 60+ a try!","Is boxing training good for your mental health?",{"_uid":680,"answer":681,"question":682,"component":670},"595265de-535b-428d-81f2-1ac053d882dd","The older we get, the harder it is to recover. So taking precautions, like wearing hand wraps and boxing gloves that fit properly, as well as warming up your body before jumping into the workout are key.","Warm-Up (3 minutes)",{"_uid":684,"answer":685,"question":686,"component":670},"8360c2b9-b64e-4979-8cd6-2b6be4624e3a","Start standing with your legs together and arms at your sides\\nStep your right leg out to the side and raise your hands to meet over your head\\nReturn your right foot to the neutral position, and step your left leg out to the side, raising your hands to meet again\\nRepeat for 1 minute\\n*If you are comfortable doing dynamic jumping jacks, replace the lateral steps with a jump.","Static Jumping Jacks (1 minute)",{"_uid":688,"answer":689,"question":690,"component":670},"675118fa-3a6d-423c-8a53-4d87a3504ac8","Hold your arms out at shoulder-level and make small forward circles\\nSlowly increase the size of your circles until you are making full-shoulder circles\\nAfter 30 seconds, switch directions and repeat the small-to-large circle motion backwards","Arm Circles (30 seconds each direction)",{"_uid":692,"answer":693,"question":694,"component":670},"b794c06f-1299-4770-9a11-3b289f4bea7a","March in place, bringing your knees up high and using your arms to propel your momentum\\nContinue for 1 minute","March In Place (1 minute)",{"_uid":696,"answer":697,"question":698,"component":670},"194d8ff4-26bf-4b32-9861-576b10324605","Start in your boxing stance\\nThrow a jab - cross (1-2) punch combination for a full minute, focusing on technique rather than speed","Jab - Cross (1-2) (1 minute)",{"_uid":700,"answer":701,"question":702,"component":670},"ad1e9f0e-2cca-4d23-9ebb-29286816f31b","Start in your boxing stance and throw your lead hook, then your rear hook\\nFocus on fully extending your hook and twisting in your core\\nRepeat at your own pace for a full minute","Hooks (1 minute)",{"_uid":704,"answer":705,"question":706,"component":670},"b8fa6e84-e740-43cd-be0b-e5488ccfadb7","Pick your level! Run or march in place, getting your knees high and using your arms","Run Or March In Place (30 seconds)",{"_uid":708,"answer":709,"question":710,"component":670},"b8645155-3c96-4190-ae94-9e28f18dc6d8","Start in your boxing stance and throw your lead uppercut by bringing your fist up as if you're punching into the bottom of your opponent’s ribcage\\nAs you retract your fist, throw your rear uppercut\\nRepeat at your own pace for a full minute","Uppercuts (1 minute)",{"_uid":712,"answer":713,"question":706,"component":670},"0b85938c-2c80-417c-b57d-acc683026324","You know your abilities best! Pick the movement that’s best for you.",{"_uid":715,"answer":716,"question":717,"component":670},"9640823d-288c-4f35-8982-fc0497636a62","Start in your boxing stance and throw any combination of jab, cross, hook, or uppercut punches for one minute\\nFocus on technique over speed, and try to box for the full minute without stopping!","Freestyle (1 minute)",{"_uid":719,"answer":720,"question":721,"component":670},"290e0e5a-aaca-412a-9857-881ed5439f82","Roll your shoulders forwards and backwards and breathe slowly and evenly","Rest (30 seconds to 1 minute)",{"_uid":723,"answer":724,"question":725,"component":670},"103dd579-6b0e-4204-8138-066df5f21db8","Stand with your feet hip-width apart and reach your right arm across your body at shoulder height\\nPlace your left hand on the back of your bicep and gently pull your right arm closer to your body\\nHold for 30 seconds\\nRelease and repeat on the opposite side","Shoulder Stretch (30 seconds each side)",{"_uid":727,"answer":728,"question":729,"component":670},"7cba3248-6867-4f7b-af34-87161be53cf8","Stand with your feet hip-width apart and reach your hands high above your head\\nSlowly bend to one side\\nHold for 30 seconds\\nReturn to center\\nRepeat on the opposite side\\nOptional: Interlace your fingers and gently pull","Overhead Side Stretch (30 seconds each side)",{"_uid":731,"answer":732,"question":733,"component":670},"8ea410f0-18f4-4131-81db-194796fa7088","Yes, like in yoga!\\n\\nStand with your feet hip-width apart with your hands at your sides\\nRaise your head slowly toward the ceiling as you raise your arms, palms facing out, towards the ceiling\\nBring your hands to meet in a prayer position above your head\\nLower and repeat for 30 seconds","Modified Sun Salutations (30 seconds)",{"_uid":735,"answer":736,"question":737,"component":670},"06375c16-8255-4801-bb2d-099c07c285c0","For the final 30 seconds, stretch your body however feels right for you, making sure to breathe fully and deeply","Free Stretch (30 seconds)",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":739,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":751,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":752,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":740,"component":39,"meta_info":748,"block_image":749,"cover_image":750,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":741,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":746,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":747,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":742,"component":118,"meta_info":743,"meta_title":7,"block_image":744,"cover_image":745,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"name":754,"created_at":755,"published_at":756,"updated_at":757,"id":758,"uuid":759,"content":760,"slug":770,"full_slug":771,"sort_by_date":48,"position":392,"tag_list":772,"is_startpage":9,"parent_id":773,"meta_data":48,"group_id":774,"first_published_at":775,"release_id":48,"lang":60,"path":48,"alternates":776,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Emma Comery","2021-09-10T15:40:29.758Z","2022-02-08T23:26:31.640Z","2022-02-08T23:26:31.662Z",71000024,"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"bio":761,"_uid":762,"name":754,"photo":763,"component":766,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":767,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":768,"social_link_instagram":769,"social_link_pinterest":7},"Emma Comery is a freelance writer, working toward her MFA in Nonfiction at Old Dominion University. She fell in love with Thai Boxing during the pandemic, and regularly trains at her local UFC gym.","ce2c0375-a079-4217-9250-9e04c55ef923",{"id":764,"alt":754,"name":754,"focus":48,"title":754,"filename":765,"copyright":7,"fieldtype":50},3804744,"https://a.storyblok.com/f/115220/350x350/beef099ac7/emma_comery.png","author","https://www.etcwrites.com","https://linkedin.com/in/emmacomery","https://www.instagram.com/etc.writes","emma-comery","authors/emma-comery",[],65634443,"b47daeba-01bd-4385-927c-c2b60e9b9906","2021-10-20T17:21:32.667Z",[],{"type":778,"content":779},"doc",[780,807,814,817,822,825,830,886,890,895,959,963,966,971,999,1003,1007,1027,1031,1045,1050,1054,1058,1072,1076,1096,1100,1107,1111,1130,1134,1141,1145,1159,1163,1170,1174,1179,1183,1209,1213,1244,1248,1252,1268,1294,1298,1305,1353,1358],{"type":781,"content":782},"paragraph",[783,786,792,800,805],{"text":784,"type":785},"Who says boxing is only for fighters in their prime?! To prove that fitness boxing is a fantastic ","text",{"text":787,"type":785,"marks":788}," ",[789],{"type":790,"attrs":791},"styled",{"class":7},{"text":793,"type":785,"marks":794},"workout for every age",[795],{"type":796,"attrs":797},"link",{"href":798,"uuid":48,"anchor":48,"target":799,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-box-at-any-age","_blank",{"text":801,"type":785,"marks":802},"  ",[803],{"type":790,"attrs":804},{"class":7},{"text":806,"type":785},"and every level, we’ve put together a boxing workout specifically designed for beginner boxers coming to the sport after age 60. Before you start any new workout, always check with your medical provider.",{"type":808,"attrs":809,"content":811},"heading",{"level":810},2,[812],{"text":813,"type":785},"Boxing For A Strong Body",{"type":781,"content":815},[816],{"text":668,"type":785},{"type":808,"attrs":818,"content":819},{"level":810},[820],{"text":821,"type":785},"Boxing Workout Modifications For Seniors",{"type":781,"content":823},[824],{"text":673,"type":785},{"type":808,"attrs":826,"content":827},{"level":810},[828],{"text":829,"type":785},"Boxing For Mental Health Benefits",{"type":781,"content":831},[832,834,838,844,848,850,854,860,862,866,872,874,878,884],{"text":833,"type":785},"The ",{"text":787,"type":785,"marks":835},[836],{"type":790,"attrs":837},{"class":7},{"text":839,"type":785,"marks":840},"mental benefits of boxing",[841],{"type":796,"attrs":842},{"href":843,"uuid":48,"anchor":48,"target":799,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/boxing-your-way-to-better-mental-health",{"text":801,"type":785,"marks":845},[846],{"type":790,"attrs":847},{"class":7},{"text":849,"type":785},"(and ",{"text":787,"type":785,"marks":851},[852],{"type":790,"attrs":853},{"class":7},{"text":855,"type":785,"marks":856},"exercise",[857],{"type":796,"attrs":858},{"href":859,"uuid":48,"anchor":48,"target":799,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/how-exercise-improves-mental-health",{"text":861,"type":785},"!) are undeniable, too. A 20-minute boxing workout releases endorphins and decreases the chances of developing ",{"text":787,"type":785,"marks":863},[864],{"type":790,"attrs":865},{"class":7},{"text":867,"type":785,"marks":868},"mental illnesses",[869],{"type":796,"attrs":870},{"href":871,"uuid":48,"anchor":48,"target":799,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/keeping-your-brain-fit-how-exercise-can-prevent-dementia",{"text":873,"type":785},", like anxiety or depression, as well as ",{"text":787,"type":785,"marks":875},[876],{"type":790,"attrs":877},{"class":7},{"text":879,"type":785,"marks":880},"longer-term cognitive impairments",[881],{"type":796,"attrs":882},{"href":883,"uuid":48,"anchor":48,"target":799,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":885,"type":785},", such as Dementia.",{"type":781,"content":887},[888],{"text":889,"type":785},"All this is to say -- if you’re looking for a way to keep your mind sharp and your body strong, give this quick beginner’s boxing workout for seniors 60+ a try!",{"type":808,"attrs":891,"content":892},{"level":810},[893],{"text":894,"type":785},"Beginner Boxing Workout & Equipment",{"type":781,"content":896},[897,899,903,909,913,915,919,925,929,931,935,941,943,947,953,957],{"text":898,"type":785},"This workout can be adapted for all levels. You can use ",{"text":787,"type":785,"marks":900},[901],{"type":790,"attrs":902},{"class":7},{"text":904,"type":785,"marks":905},"hand wraps",[906],{"type":796,"attrs":907},{"href":908,"uuid":48,"anchor":48,"target":799,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-use-boxing-hand-wraps-for-beginners",{"text":801,"type":785,"marks":910},[911],{"type":790,"attrs":912},{"class":7},{"text":914,"type":785},"and ",{"text":787,"type":785,"marks":916},[917],{"type":790,"attrs":918},{"class":7},{"text":920,"type":785,"marks":921},"boxing gloves",[922],{"type":796,"attrs":923},{"href":924,"uuid":48,"anchor":48,"target":799,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-choose-the-best-boxing-gloves-for-beginners",{"text":801,"type":785,"marks":926},[927],{"type":790,"attrs":928},{"class":7},{"text":930,"type":785},"to punch a ",{"text":787,"type":785,"marks":932},[933],{"type":790,"attrs":934},{"class":7},{"text":936,"type":785,"marks":937},"heavy bag",[938],{"type":796,"attrs":939},{"href":940,"uuid":48,"anchor":48,"target":799,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-use-a-boxing-bag-a-beginner-s-guide",{"text":942,"type":785},",",{"text":801,"type":785,"marks":944},[945],{"type":790,"attrs":946},{"class":7},{"text":948,"type":785,"marks":949},"shadowbox",[950],{"type":796,"attrs":951},{"href":952,"uuid":48,"anchor":48,"target":799,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-start-shadowboxing",{"text":801,"type":785,"marks":954},[955],{"type":790,"attrs":956},{"class":7},{"text":958,"type":785},"(punch in the air) without any equipment, or try this routine as a seated boxing workout using a chair, bench, or workout block.",{"type":808,"attrs":960,"content":961},{"level":810},[962],{"text":682,"type":785},{"type":781,"content":964},[965],{"text":681,"type":785},{"type":808,"attrs":967,"content":969},{"level":968},3,[970],{"text":686,"type":785},{"type":972,"content":973},"bullet_list",[974,981,987,993],{"type":975,"content":976},"list_item",[977],{"type":781,"content":978},[979],{"text":980,"type":785},"Start standing with your legs together and arms at your sides",{"type":975,"content":982},[983],{"type":781,"content":984},[985],{"text":986,"type":785},"Step your right leg out to the side and raise your hands to meet over your head",{"type":975,"content":988},[989],{"type":781,"content":990},[991],{"text":992,"type":785},"Return your right foot to the neutral position, and step your left leg out to the side, raising your hands to meet again",{"type":975,"content":994},[995],{"type":781,"content":996},[997],{"text":998,"type":785},"Repeat for 1 minute",{"type":781,"content":1000},[1001],{"text":1002,"type":785},"*If you are comfortable doing dynamic jumping jacks, replace the lateral steps with a jump.",{"type":808,"attrs":1004,"content":1005},{"level":968},[1006],{"text":690,"type":785},{"type":972,"content":1008},[1009,1015,1021],{"type":975,"content":1010},[1011],{"type":781,"content":1012},[1013],{"text":1014,"type":785},"Hold your arms out at shoulder-level and make small forward circles",{"type":975,"content":1016},[1017],{"type":781,"content":1018},[1019],{"text":1020,"type":785},"Slowly increase the size of your circles until you are making full-shoulder circles",{"type":975,"content":1022},[1023],{"type":781,"content":1024},[1025],{"text":1026,"type":785},"After 30 seconds, switch directions and repeat the small-to-large circle motion backwards",{"type":808,"attrs":1028,"content":1029},{"level":968},[1030],{"text":694,"type":785},{"type":972,"content":1032},[1033,1039],{"type":975,"content":1034},[1035],{"type":781,"content":1036},[1037],{"text":1038,"type":785},"March in place, bringing your knees up high and using your arms to propel your momentum",{"type":975,"content":1040},[1041],{"type":781,"content":1042},[1043],{"text":1044,"type":785},"Continue for 1 minute",{"type":808,"attrs":1046,"content":1047},{"level":810},[1048],{"text":1049,"type":785},"Drills",{"type":781,"content":1051},[1052],{"text":1053,"type":785},"Repeat the 5-minute round below three times for a 15-minute workout, or four times for a 20-minute workout.",{"type":808,"attrs":1055,"content":1056},{"level":968},[1057],{"text":698,"type":785},{"type":972,"content":1059},[1060,1066],{"type":975,"content":1061},[1062],{"type":781,"content":1063},[1064],{"text":1065,"type":785},"Start in your boxing stance",{"type":975,"content":1067},[1068],{"type":781,"content":1069},[1070],{"text":1071,"type":785},"Throw a jab - cross (1-2) punch combination for a full minute, focusing on technique rather than speed",{"type":808,"attrs":1073,"content":1074},{"level":968},[1075],{"text":702,"type":785},{"type":972,"content":1077},[1078,1084,1090],{"type":975,"content":1079},[1080],{"type":781,"content":1081},[1082],{"text":1083,"type":785},"Start in your boxing stance and throw your lead hook, then your rear hook",{"type":975,"content":1085},[1086],{"type":781,"content":1087},[1088],{"text":1089,"type":785},"Focus on fully extending your hook and twisting in your core",{"type":975,"content":1091},[1092],{"type":781,"content":1093},[1094],{"text":1095,"type":785},"Repeat at your own pace for a full minute",{"type":808,"attrs":1097,"content":1098},{"level":968},[1099],{"text":706,"type":785},{"type":972,"content":1101},[1102],{"type":975,"content":1103},[1104],{"type":781,"content":1105},[1106],{"text":705,"type":785},{"type":808,"attrs":1108,"content":1109},{"level":968},[1110],{"text":710,"type":785},{"type":972,"content":1112},[1113,1119,1125],{"type":975,"content":1114},[1115],{"type":781,"content":1116},[1117],{"text":1118,"type":785},"Start in your boxing stance and throw your lead uppercut by bringing your fist up as if you're punching into the bottom of your opponent’s ribcage",{"type":975,"content":1120},[1121],{"type":781,"content":1122},[1123],{"text":1124,"type":785},"As you retract your fist, throw your rear uppercut",{"type":975,"content":1126},[1127],{"type":781,"content":1128},[1129],{"text":1095,"type":785},{"type":808,"attrs":1131,"content":1132},{"level":968},[1133],{"text":706,"type":785},{"type":972,"content":1135},[1136],{"type":975,"content":1137},[1138],{"type":781,"content":1139},[1140],{"text":713,"type":785},{"type":808,"attrs":1142,"content":1143},{"level":968},[1144],{"text":717,"type":785},{"type":972,"content":1146},[1147,1153],{"type":975,"content":1148},[1149],{"type":781,"content":1150},[1151],{"text":1152,"type":785},"Start in your boxing stance and throw any combination of jab, cross, hook, or uppercut punches for one minute",{"type":975,"content":1154},[1155],{"type":781,"content":1156},[1157],{"text":1158,"type":785},"Focus on technique over speed, and try to box for the full minute without stopping!",{"type":808,"attrs":1160,"content":1161},{"level":968},[1162],{"text":721,"type":785},{"type":972,"content":1164},[1165],{"type":975,"content":1166},[1167],{"type":781,"content":1168},[1169],{"text":720,"type":785},{"type":781,"content":1171},[1172],{"text":1173,"type":785},"Repeat this round 3-4 times (resting for 30 seconds to a minute between each round) for a quick boxing workout that will have you ready to face the rest of your day!",{"type":808,"attrs":1175,"content":1176},{"level":810},[1177],{"text":1178,"type":785},"Cool Down (3 minutes)",{"type":808,"attrs":1180,"content":1181},{"level":968},[1182],{"text":725,"type":785},{"type":972,"content":1184},[1185,1191,1197,1203],{"type":975,"content":1186},[1187],{"type":781,"content":1188},[1189],{"text":1190,"type":785},"Stand with your feet hip-width apart and reach your right arm across your body at shoulder height",{"type":975,"content":1192},[1193],{"type":781,"content":1194},[1195],{"text":1196,"type":785},"Place your left hand on the back of your bicep and gently pull your right arm closer to your body",{"type":975,"content":1198},[1199],{"type":781,"content":1200},[1201],{"text":1202,"type":785},"Hold for 30 seconds",{"type":975,"content":1204},[1205],{"type":781,"content":1206},[1207],{"text":1208,"type":785},"Release and repeat on the opposite side",{"type":808,"attrs":1210,"content":1211},{"level":968},[1212],{"text":729,"type":785},{"type":972,"content":1214},[1215,1221,1227,1232,1238],{"type":975,"content":1216},[1217],{"type":781,"content":1218},[1219],{"text":1220,"type":785},"Stand with your feet hip-width apart and reach your hands high above your head",{"type":975,"content":1222},[1223],{"type":781,"content":1224},[1225],{"text":1226,"type":785},"Slowly bend to one side",{"type":975,"content":1228},[1229],{"type":781,"content":1230},[1231],{"text":1202,"type":785},{"type":975,"content":1233},[1234],{"type":781,"content":1235},[1236],{"text":1237,"type":785},"Return to center",{"type":975,"content":1239},[1240],{"type":781,"content":1241},[1242],{"text":1243,"type":785},"Repeat on the opposite side",{"type":781,"content":1245},[1246],{"text":1247,"type":785},"Optional: Interlace your fingers and gently pull",{"type":808,"attrs":1249,"content":1250},{"level":968},[1251],{"text":733,"type":785},{"type":781,"content":1253},[1254,1256,1260,1266],{"text":1255,"type":785},"Yes, like in ",{"text":787,"type":785,"marks":1257},[1258],{"type":790,"attrs":1259},{"class":7},{"text":1261,"type":785,"marks":1262},"yoga",[1263],{"type":796,"attrs":1264},{"href":1265,"uuid":48,"anchor":48,"target":799,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/five-5-benefits-of-yoga-for-boxing",{"text":1267,"type":785},"!",{"type":972,"content":1269},[1270,1276,1282,1288],{"type":975,"content":1271},[1272],{"type":781,"content":1273},[1274],{"text":1275,"type":785},"Stand with your feet hip-width apart with your hands at your sides",{"type":975,"content":1277},[1278],{"type":781,"content":1279},[1280],{"text":1281,"type":785},"Raise your head slowly toward the ceiling as you raise your arms, palms facing out, towards the ceiling",{"type":975,"content":1283},[1284],{"type":781,"content":1285},[1286],{"text":1287,"type":785},"Bring your hands to meet in a prayer position above your head",{"type":975,"content":1289},[1290],{"type":781,"content":1291},[1292],{"text":1293,"type":785},"Lower and repeat for 30 seconds",{"type":808,"attrs":1295,"content":1296},{"level":968},[1297],{"text":737,"type":785},{"type":972,"content":1299},[1300],{"type":975,"content":1301},[1302],{"type":781,"content":1303},[1304],{"text":736,"type":785},{"type":781,"content":1306},[1307,1309,1313,1319,1323,1325,1329,1335,1339,1341,1345,1351],{"text":1308,"type":785},"Looking for more beginner boxing workouts? Check out the ",{"text":787,"type":785,"marks":1310},[1311],{"type":790,"attrs":1312},{"class":7},{"text":1314,"type":785,"marks":1315},"FightCamp Blog",[1316],{"type":796,"attrs":1317},{"href":1318,"uuid":48,"anchor":48,"target":799,"linktype":48},"https://blog.joinfightcamp.com/",{"text":801,"type":785,"marks":1320},[1321],{"type":790,"attrs":1322},{"class":7},{"text":1324,"type":785},"for step-by-step workouts, or visit the FightCamp ",{"text":787,"type":785,"marks":1326},[1327],{"type":790,"attrs":1328},{"class":7},{"text":1330,"type":785,"marks":1331},"YouTube Channel",[1332],{"type":796,"attrs":1333},{"href":1334,"uuid":48,"anchor":48,"target":799,"linktype":48},"http://bit.ly/3o0HZ4o",{"text":801,"type":785,"marks":1336},[1337],{"type":790,"attrs":1338},{"class":7},{"text":1340,"type":785},"for trainer-led workout videos. Put yourself first today and start working towards your fitness goals! Join FightCamp’s ",{"text":787,"type":785,"marks":1342},[1343],{"type":790,"attrs":1344},{"class":7},{"text":1346,"type":785,"marks":1347},"at-home boxing and kickboxing experience",[1348],{"type":796,"attrs":1349},{"href":1350,"uuid":48,"anchor":48,"target":799,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":1352,"type":785},", and let us keep you motivated to help you become the best version of yourself!",{"type":808,"attrs":1354,"content":1355},{"level":968},[1356],{"text":1357,"type":785},"Related Articles",{"type":781,"content":1359},[1360,1365,1367,1372,1373,1378,1379,1384,1385],{"text":1361,"type":785,"marks":1362},"How To Box At Any Age",[1363],{"type":796,"attrs":1364},{"href":798,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1366},"hard_break",{"text":1368,"type":785,"marks":1369},"How Exercise Improves Mental Health",[1370],{"type":796,"attrs":1371},{"href":859,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1366},{"text":1374,"type":785,"marks":1375},"Boxing Your Way To Better Mental Health",[1376],{"type":796,"attrs":1377},{"href":843,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1366},{"text":1380,"type":785,"marks":1381},"Keeping Your Brain Fit: How Exercise Can Prevent Dementia",[1382],{"type":796,"attrs":1383},{"href":871,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1366},{"text":1386,"type":785,"marks":1387},"How Boxing Boosts Brain Health and Prevents Dementia",[1388],{"type":796,"attrs":1389},{"href":883,"uuid":48,"anchor":48,"target":48,"linktype":48},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1391,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1396,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1397,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1392,"component":118,"meta_info":1393,"meta_title":7,"block_image":1394,"cover_image":1395,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-12-16 00:00","article",{"_uid":1401,"title":657,"plugin":43,"description":1402},"a45f0ab3-f90a-475b-83cf-8c54e684fef1","You’re never too old to try something new! Try this 20-minute boxing workout designed for seniors who want to keep their bodies & minds strong after age 60!",{"id":1404,"alt":657,"name":7,"focus":48,"title":657,"filename":1405,"copyright":7,"fieldtype":50},3457208,"https://a.storyblok.com/f/115220/2400x990/9da81e15c9/20-minute-beginner-boxing-workout-for-seniors-60.png",[],"20-minute-beginner-boxing-workout-for-seniors-over-60","blogs/20-minute-beginner-boxing-workout-for-seniors-over-60",-2700,[1411],"featured",60887917,"1655e687-7e56-4f59-b0e4-07bf2104d40d","2021-12-16T00:02:00.000Z","training/20-minute-beginner-boxing-workout-for-seniors-over-60",[],["Reactive",1418],[1419,1646,1890,2123,2470,2808],{"name":1420,"created_at":1421,"published_at":1422,"updated_at":1423,"id":1424,"uuid":1425,"content":1426,"slug":1639,"full_slug":1640,"sort_by_date":48,"position":1641,"tag_list":1642,"is_startpage":9,"parent_id":1412,"meta_data":48,"group_id":1643,"first_published_at":1422,"release_id":48,"lang":60,"path":1644,"alternates":1645,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":1427,"faqs":1428,"title":1420,"topic":1445,"author":1460,"content":1461,"category":1620,"schedule":1628,"component":1399,"meta_info":1629,"cover_image":1633,"description":1637,"contributors":1638},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1429,1433,1437,1441],{"_uid":1430,"answer":1431,"question":1432,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":1434,"answer":1435,"question":1436,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":1438,"answer":1439,"question":1440,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":1442,"answer":1443,"question":1444,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1446,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1458,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1459,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1447,"component":39,"meta_info":1455,"block_image":1456,"cover_image":1457,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1448,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1453,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1454,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1449,"component":118,"meta_info":1450,"meta_title":7,"block_image":1451,"cover_image":1452,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":778,"content":1462},[1463,1467,1482,1486,1491,1494,1499,1504,1508,1513,1517,1522,1526,1531,1535,1540,1554,1558,1562,1566,1570,1575,1579,1593,1597,1602,1616],{"type":781,"content":1464},[1465],{"text":1466,"type":785},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":781,"content":1468},[1469,1471,1480],{"text":1470,"type":785},"Running for boxers is a critical element of ",{"text":1472,"type":785,"marks":1473},"roadwork drills",[1474,1478],{"type":796,"attrs":1475},{"href":1476,"uuid":48,"anchor":48,"custom":1477,"target":799,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1479},"underline",{"text":1481,"type":785}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":781,"content":1483},[1484],{"text":1485,"type":785},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":808,"attrs":1487,"content":1488},{"level":810},[1489],{"text":1490,"type":785},"Is Running Good for Boxing?",{"type":781,"content":1492},[1493],{"text":1431,"type":785},{"type":808,"attrs":1495,"content":1496},{"level":810},[1497],{"text":1498,"type":785},"Benefits of Running for Boxers",{"type":808,"attrs":1500,"content":1501},{"level":968},[1502],{"text":1503,"type":785},"Builds Endurance & Stamina",{"type":781,"content":1505},[1506],{"text":1507,"type":785},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":808,"attrs":1509,"content":1510},{"level":968},[1511],{"text":1512,"type":785},"Improves Cardiovascular System",{"type":781,"content":1514},[1515],{"text":1516,"type":785},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":808,"attrs":1518,"content":1519},{"level":968},[1520],{"text":1521,"type":785},"Strengthens Lower Body",{"type":781,"content":1523},[1524],{"text":1525,"type":785},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":808,"attrs":1527,"content":1528},{"level":968},[1529],{"text":1530,"type":785},"Teaches Discipline",{"type":781,"content":1532},[1533],{"text":1534,"type":785},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":808,"attrs":1536,"content":1537},{"level":968},[1538],{"text":1539,"type":785},"Enhances Mental Clarity",{"type":781,"content":1541},[1542,1544,1552],{"text":1543,"type":785},"Much like boxing, running can be a form of ",{"text":1545,"type":785,"marks":1546},"meditative movement",[1547,1551],{"type":796,"attrs":1548},{"href":1549,"uuid":48,"anchor":48,"custom":1550,"target":799,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1479},{"text":1553,"type":785}," that clears your head and focuses your mind.",{"type":808,"attrs":1555,"content":1556},{"level":810},[1557],{"text":1440,"type":785},{"type":781,"content":1559},[1560],{"text":1561,"type":785},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":781,"content":1563},[1564],{"text":1565,"type":785},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":781,"content":1567},[1568],{"text":1569,"type":785},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":808,"attrs":1571,"content":1572},{"level":810},[1573],{"text":1574,"type":785},"How Long Should I Be Running for Boxing?",{"type":781,"content":1576},[1577],{"text":1578,"type":785},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":781,"content":1580},[1581,1583,1591],{"text":1582,"type":785},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":1584,"type":785,"marks":1585},"10 minutes of running",[1586,1590],{"type":796,"attrs":1587},{"href":1588,"uuid":48,"anchor":48,"custom":1589,"target":799,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1479},{"text":1592,"type":785}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":781,"content":1594},[1595],{"text":1596,"type":785},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":808,"attrs":1598,"content":1599},{"level":810},[1600],{"text":1601,"type":785},"Train Like a Fighter",{"type":781,"content":1603},[1604,1606,1614],{"text":1605,"type":785},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1607,"type":785,"marks":1608},"FightCamp",[1609,1613],{"type":796,"attrs":1610},{"href":1611,"uuid":48,"anchor":48,"custom":1612,"target":799,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1479},{"text":1615,"type":785}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":781,"content":1617},[1618],{"text":1619,"type":785},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1621,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1626,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1627,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1622,"component":118,"meta_info":1623,"meta_title":7,"block_image":1624,"cover_image":1625,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":1630,"title":1631,"plugin":43,"description":1632},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":1634,"alt":1635,"name":7,"focus":7,"title":1635,"filename":1636,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1411],"aa61b705-6479-4bf3-9340-32450f15b423","training/{{story.slug}}",[],{"name":1647,"created_at":1648,"published_at":1649,"updated_at":1650,"id":1651,"uuid":1652,"content":1653,"slug":1883,"full_slug":1884,"sort_by_date":48,"position":1885,"tag_list":1886,"is_startpage":9,"parent_id":1412,"meta_data":48,"group_id":1887,"first_published_at":1888,"release_id":48,"lang":60,"path":1644,"alternates":1889,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":1654,"faqs":1655,"title":1647,"topic":1676,"author":1691,"content":1692,"category":1867,"schedule":1875,"component":1399,"meta_info":1876,"cover_image":1879,"description":1878,"contributors":1882},"d9342cbc-2f33-448b-95cb-d9141a391216",[1656,1660,1664,1668,1672],{"_uid":1657,"answer":1658,"question":1659,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":1661,"answer":1662,"question":1663,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":1665,"answer":1666,"question":1667,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":1669,"answer":1670,"question":1671,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":1673,"answer":1674,"question":1675,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1677,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1689,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1690,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1678,"component":39,"meta_info":1686,"block_image":1687,"cover_image":1688,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1679,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1684,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1685,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1680,"component":118,"meta_info":1681,"meta_title":7,"block_image":1682,"cover_image":1683,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":778,"content":1693},[1694,1707,1711,1725,1729,1733,1747,1751,1755,1759,1776,1780,1784,1788,1804,1808,1813,1826,1830,1840,1853,1857],{"type":781,"content":1695},[1696,1698,1705],{"text":1697,"type":785},"FightCamp Trainer ",{"text":1699,"type":785,"marks":1700},"Coach PJ",[1701],{"type":796,"attrs":1702},{"href":1703,"uuid":48,"anchor":48,"custom":1704,"target":799,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":1706,"type":785}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":781,"content":1708},[1709],{"text":1710,"type":785},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":1712,"attrs":1713},"blok",{"id":1714,"body":1715},"d975e679-f879-4a04-b019-c5eb66b48e99",[1716],{"_uid":1717,"link":1718,"image":1720,"title":1722,"component":1724},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":1719,"linktype":13,"fieldtype":14,"cached_url":1719},"https://youtu.be/G-4nuJefUcE",{"id":1721,"alt":1722,"name":7,"focus":48,"title":1722,"filename":1723,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png","image_video_link",{"type":808,"attrs":1726,"content":1727},{"level":810},[1728],{"text":1659,"type":785},{"type":781,"content":1730},[1731],{"text":1732,"type":785},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":1712,"attrs":1734},{"id":1735,"body":1736},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[1737],{"url":1738,"_uid":1740,"image":1741,"component":1745,"copyright_details":1746},{"id":7,"url":7,"linktype":1739,"fieldtype":14,"cached_url":7},"story","i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":1742,"alt":1743,"name":7,"focus":48,"title":1743,"filename":1744,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png","content_image",[],{"type":781,"content":1748},[1749],{"text":1750,"type":785},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":808,"attrs":1752,"content":1753},{"level":810},[1754],{"text":1663,"type":785},{"type":781,"content":1756},[1757],{"text":1758,"type":785},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":1712,"attrs":1760},{"id":1735,"body":1761},[1762],{"url":1763,"_uid":1764,"image":1765,"component":1745,"copyright_details":1769},{"id":7,"url":7,"linktype":1739,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":1766,"alt":1767,"name":7,"focus":48,"title":1767,"filename":1768,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[1770],{"_uid":1771,"link":1772,"title":1774,"component":1775},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":1773,"linktype":13,"fieldtype":14,"cached_url":1773},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":781,"content":1777},[1778],{"text":1779,"type":785},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":808,"attrs":1781,"content":1782},{"level":810},[1783],{"text":1667,"type":785},{"type":781,"content":1785},[1786],{"text":1787,"type":785},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":1712,"attrs":1789},{"id":1735,"body":1790},[1791],{"url":1792,"_uid":1793,"image":1794,"component":1745,"copyright_details":1798},{"id":7,"url":7,"linktype":1739,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":1795,"alt":1796,"name":7,"focus":48,"title":1796,"filename":1797,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[1799],{"_uid":1800,"link":1801,"title":1803,"component":1775},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":1802,"linktype":13,"fieldtype":14,"cached_url":1802},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":781,"content":1805},[1806],{"text":1807,"type":785},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":808,"attrs":1809,"content":1810},{"level":810},[1811],{"text":1812,"type":785},"Levels & Abilities",{"type":781,"content":1814},[1815,1817,1824],{"text":1816,"type":785},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":1818,"type":785,"marks":1819},"sweet science",[1820],{"type":796,"attrs":1821},{"href":1822,"uuid":48,"anchor":48,"custom":1823,"target":799,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":1825,"type":785},". ",{"type":808,"attrs":1827,"content":1828},{"level":810},[1829],{"text":1675,"type":785},{"type":1712,"attrs":1831},{"id":1735,"body":1832},[1833],{"url":1834,"_uid":1835,"image":1836,"component":1745,"copyright_details":1839},{"id":7,"url":7,"linktype":1739,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":1837,"alt":1743,"name":7,"focus":48,"title":1743,"filename":1838,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":781,"content":1841},[1842,1844,1851],{"text":1843,"type":785},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":1845,"type":785,"marks":1846},"FightCamp app",[1847],{"type":796,"attrs":1848},{"href":1849,"uuid":48,"anchor":48,"custom":1850,"target":799,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1852,"type":785},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":808,"attrs":1854,"content":1855},{"level":810},[1856],{"text":1601,"type":785},{"type":781,"content":1858},[1859,1860,1865],{"text":1605,"type":785},{"text":1607,"type":785,"marks":1861},[1862],{"type":796,"attrs":1863},{"href":1611,"uuid":48,"anchor":48,"custom":1864,"target":799,"linktype":13},{},{"text":1866,"type":785}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1868,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1873,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1874,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1869,"component":118,"meta_info":1870,"meta_title":7,"block_image":1871,"cover_image":1872,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-29 00:00",{"_uid":1877,"title":1647,"plugin":43,"description":1878},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":1880,"alt":1647,"name":7,"focus":48,"title":1647,"filename":1881,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[1411],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":1891,"created_at":1892,"published_at":1893,"updated_at":1894,"id":1895,"uuid":1896,"content":1897,"slug":2116,"full_slug":2117,"sort_by_date":48,"position":2118,"tag_list":2119,"is_startpage":9,"parent_id":1412,"meta_data":48,"group_id":2120,"first_published_at":2121,"release_id":48,"lang":60,"path":1644,"alternates":2122,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":1898,"faqs":1899,"title":1891,"topic":1920,"author":759,"content":1935,"category":2098,"schedule":2106,"component":1399,"meta_info":2107,"cover_image":2111,"description":2110,"contributors":2115},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1900,1904,1908,1912,1916],{"_uid":1901,"answer":1902,"question":1903,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":1905,"answer":1906,"question":1907,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":1909,"answer":1910,"question":1911,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":1913,"answer":1914,"question":1915,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":1917,"answer":1918,"question":1919,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1921,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1933,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1934,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1922,"component":39,"meta_info":1930,"block_image":1931,"cover_image":1932,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1923,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1928,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1929,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1924,"component":118,"meta_info":1925,"meta_title":7,"block_image":1926,"cover_image":1927,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":778,"content":1936},[1937,1941,1945,1949,1962,1966,1970,1975,1987,2000,2005,2016,2020,2042,2047,2058,2071,2076,2080,2084,2094],{"type":781,"content":1938},[1939],{"text":1940,"type":785},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":781,"content":1942},[1943],{"text":1944,"type":785},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":808,"attrs":1946,"content":1947},{"level":810},[1948],{"text":1903,"type":785},{"type":781,"content":1950},[1951,1953,1960],{"text":1952,"type":785},"According to the ",{"text":1954,"type":785,"marks":1955},"Mayo Clinic",[1956],{"type":796,"attrs":1957},{"href":1958,"uuid":48,"anchor":48,"custom":1959,"target":799,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":1961,"type":785},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":781,"content":1963},[1964],{"text":1965,"type":785},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":781,"content":1967},[1968],{"text":1969,"type":785},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":808,"attrs":1971,"content":1972},{"level":810},[1973],{"text":1974,"type":785},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":1712,"attrs":1976},{"id":1977,"body":1978},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1979],{"url":1980,"_uid":1981,"image":1982,"component":1745,"copyright_details":1986},{"id":7,"url":7,"linktype":1739,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1983,"alt":1984,"name":7,"focus":48,"title":1984,"filename":1985,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":781,"content":1988},[1989,1991,1998],{"text":1990,"type":785},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":1992,"type":785,"marks":1993},"burn more calories",[1994],{"type":796,"attrs":1995},{"href":1996,"uuid":48,"anchor":48,"custom":1997,"target":799,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1999,"type":785}," even after you’re done working out.",{"type":808,"attrs":2001,"content":2002},{"level":810},[2003],{"text":2004,"type":785},"Kickboxing Is A Full Body Workout",{"type":1712,"attrs":2006},{"id":1977,"body":2007},[2008],{"url":2009,"_uid":2010,"image":2011,"component":1745,"copyright_details":2015},{"id":7,"url":7,"linktype":1739,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2012,"alt":2013,"name":7,"focus":48,"title":2013,"filename":2014,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":781,"content":2017},[2018],{"text":2019,"type":785},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":781,"content":2021},[2022,2024,2031,2033,2040],{"text":2023,"type":785},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":2025,"type":785,"marks":2026},"all-level lower body workout",[2027],{"type":796,"attrs":2028},{"href":2029,"uuid":48,"anchor":48,"custom":2030,"target":799,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2032,"type":785}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2034,"type":785,"marks":2035},"upper body workout",[2036],{"type":796,"attrs":2037},{"href":2038,"uuid":48,"anchor":48,"custom":2039,"target":799,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2041,"type":785}," led by Flo Master.",{"type":808,"attrs":2043,"content":2044},{"level":810},[2045],{"text":2046,"type":785},"Boxing Can Be Low-Impact",{"type":1712,"attrs":2048},{"id":1977,"body":2049},[2050],{"url":2051,"_uid":2052,"image":2053,"component":1745,"copyright_details":2057},{"id":7,"url":7,"linktype":1739,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2054,"alt":2055,"name":7,"focus":48,"title":2055,"filename":2056,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":781,"content":2059},[2060,2062,2069],{"text":2061,"type":785},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":2063,"type":785,"marks":2064},"shadowboxing",[2065],{"type":796,"attrs":2066},{"href":2067,"uuid":48,"anchor":48,"custom":2068,"target":799,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2070,"type":785}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":808,"attrs":2072,"content":2073},{"level":810},[2074],{"text":2075,"type":785},"Kick Boring Cardio To The Curb",{"type":781,"content":2077},[2078],{"text":2079,"type":785},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":808,"attrs":2081,"content":2082},{"level":810},[2083],{"text":1601,"type":785},{"type":781,"content":2085},[2086,2087,2092],{"text":1605,"type":785},{"text":1607,"type":785,"marks":2088},[2089],{"type":796,"attrs":2090},{"href":1611,"uuid":48,"anchor":48,"custom":2091,"target":799,"linktype":13},{},{"text":2093,"type":785}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":781,"content":2095},[2096],{"text":2097,"type":785},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2099,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2104,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2105,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2100,"component":118,"meta_info":2101,"meta_title":7,"block_image":2102,"cover_image":2103,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":2108,"title":2109,"plugin":43,"description":2110},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":2112,"alt":2113,"name":7,"focus":48,"title":2113,"filename":2114,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1411],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2124,"created_at":2125,"published_at":2126,"updated_at":2127,"id":2128,"uuid":2129,"content":2130,"slug":2463,"full_slug":2464,"sort_by_date":48,"position":2465,"tag_list":2466,"is_startpage":9,"parent_id":1412,"meta_data":48,"group_id":2467,"first_published_at":2468,"release_id":48,"lang":60,"path":1644,"alternates":2469,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":2131,"faqs":2132,"title":2124,"topic":2145,"author":2160,"content":2161,"category":2444,"schedule":2452,"component":1399,"meta_info":2453,"cover_image":2457,"description":2461,"contributors":2462},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2133,2137,2141],{"_uid":2134,"answer":2135,"question":2136,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":2138,"answer":2139,"question":2140,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":2142,"answer":2143,"question":2144,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2146,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2158,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2159,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2147,"component":39,"meta_info":2155,"block_image":2156,"cover_image":2157,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2148,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2153,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2154,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2149,"component":118,"meta_info":2150,"meta_title":7,"block_image":2151,"cover_image":2152,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":778,"content":2162},[2163,2177,2181,2193,2198,2203,2233,2238,2265,2270,2292,2297,2319,2324,2346,2351,2378,2383,2399,2403,2427,2431,2441],{"type":781,"content":2164},[2165,2167,2175],{"text":2166,"type":785},"Post-workout ",{"text":2168,"type":785,"marks":2169},"stretches",[2170,2174],{"type":796,"attrs":2171},{"href":2172,"uuid":48,"anchor":48,"custom":2173,"target":799,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1479},{"text":2176,"type":785}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":808,"attrs":2178,"content":2179},{"level":810},[2180],{"text":2136,"type":785},{"type":781,"content":2182},[2183,2191],{"text":2184,"type":785,"marks":2185},"Research",[2186,2190],{"type":796,"attrs":2187},{"href":2188,"uuid":48,"anchor":48,"custom":2189,"target":799,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1479},{"text":2192,"type":785}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":808,"attrs":2194,"content":2195},{"level":810},[2196],{"text":2197,"type":785},"7 Stretches to Help You Recover Post-Workout",{"type":808,"attrs":2199,"content":2200},{"level":968},[2201],{"text":2202,"type":785},"Shoulder Flossing",{"type":2204,"attrs":2205,"content":2208},"ordered_list",{"order":2206},{"order":2207},1,[2209,2215,2221,2227],{"type":975,"content":2210},[2211],{"type":781,"content":2212},[2213],{"text":2214,"type":785},"Start in a standing position.",{"type":975,"content":2216},[2217],{"type":781,"content":2218},[2219],{"text":2220,"type":785},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":975,"content":2222},[2223],{"type":781,"content":2224},[2225],{"text":2226,"type":785},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":975,"content":2228},[2229],{"type":781,"content":2230},[2231],{"text":2232,"type":785},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":808,"attrs":2234,"content":2235},{"level":968},[2236],{"text":2237,"type":785},"World's Greatest Stretch ",{"type":2204,"attrs":2239,"content":2240},{"order":2207},[2241,2247,2253,2259],{"type":975,"content":2242},[2243],{"type":781,"content":2244},[2245],{"text":2246,"type":785},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":975,"content":2248},[2249],{"type":781,"content":2250},[2251],{"text":2252,"type":785},"Next to the left hand, raise the left hand to the sky. ",{"type":975,"content":2254},[2255],{"type":781,"content":2256},[2257],{"text":2258,"type":785},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":975,"content":2260},[2261],{"type":781,"content":2262},[2263],{"text":2264,"type":785},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":808,"attrs":2266,"content":2267},{"level":968},[2268],{"text":2269,"type":785},"Kneeling Quad/Hip Flexor Stretch",{"type":2204,"attrs":2271,"content":2273},{"order":2272},{"order":2207},[2274,2280,2286],{"type":975,"content":2275},[2276],{"type":781,"content":2277},[2278],{"text":2279,"type":785},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":975,"content":2281},[2282],{"type":781,"content":2283},[2284],{"text":2285,"type":785},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":975,"content":2287},[2288],{"type":781,"content":2289},[2290],{"text":2291,"type":785},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":808,"attrs":2293,"content":2294},{"level":968},[2295],{"text":2296,"type":785},"Cat/Cow",{"type":2204,"attrs":2298,"content":2300},{"order":2299},{"order":2207},[2301,2307,2313],{"type":975,"content":2302},[2303],{"type":781,"content":2304},[2305],{"text":2306,"type":785},"Start on all fours, neutral spine. ",{"type":975,"content":2308},[2309],{"type":781,"content":2310},[2311],{"text":2312,"type":785},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":975,"content":2314},[2315],{"type":781,"content":2316},[2317],{"text":2318,"type":785},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":808,"attrs":2320,"content":2321},{"level":968},[2322],{"text":2323,"type":785},"Thread the Needle",{"type":2204,"attrs":2325,"content":2327},{"order":2326},{"order":2207},[2328,2334,2340],{"type":975,"content":2329},[2330],{"type":781,"content":2331},[2332],{"text":2333,"type":785},"Start on all fours. ",{"type":975,"content":2335},[2336],{"type":781,"content":2337},[2338],{"text":2339,"type":785},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":975,"content":2341},[2342],{"type":781,"content":2343},[2344],{"text":2345,"type":785},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":808,"attrs":2347,"content":2348},{"level":968},[2349],{"text":2350,"type":785},"Thread the Needle With a Twist ",{"type":2204,"attrs":2352,"content":2354},{"order":2353},{"order":2207},[2355,2360,2366,2372],{"type":975,"content":2356},[2357],{"type":781,"content":2358},[2359],{"text":2333,"type":785},{"type":975,"content":2361},[2362],{"type":781,"content":2363},[2364],{"text":2365,"type":785},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":975,"content":2367},[2368],{"type":781,"content":2369},[2370],{"text":2371,"type":785},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":975,"content":2373},[2374],{"type":781,"content":2375},[2376],{"text":2377,"type":785},"Return to the starting position.",{"type":808,"attrs":2379,"content":2380},{"level":968},[2381],{"text":2382,"type":785},"Scorpion Stretch (Prone) ",{"type":2204,"attrs":2384,"content":2386},{"order":2385},{"order":2207},[2387,2393],{"type":975,"content":2388},[2389],{"type":781,"content":2390},[2391],{"text":2392,"type":785},"Begin lying down, arms out in T. ",{"type":975,"content":2394},[2395],{"type":781,"content":2396},[2397],{"text":2398,"type":785},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":808,"attrs":2400,"content":2401},{"level":810},[2402],{"text":2144,"type":785},{"type":781,"content":2404},[2405,2407,2415,2417,2425],{"text":2406,"type":785},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2408,"type":785,"marks":2409},"range of motion improvements",[2410,2414],{"type":796,"attrs":2411},{"href":2412,"uuid":48,"anchor":48,"custom":2413,"target":799,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1479},{"text":2416,"type":785},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":2418,"type":785,"marks":2419},"Studies",[2420,2424],{"type":796,"attrs":2421},{"href":2422,"uuid":48,"anchor":48,"custom":2423,"target":799,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1479},{"text":2426,"type":785}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":808,"attrs":2428,"content":2429},{"level":810},[2430],{"text":1601,"type":785},{"type":781,"content":2432},[2433,2434,2440],{"text":1605,"type":785},{"text":1607,"type":785,"marks":2435},[2436,2439],{"type":796,"attrs":2437},{"href":1611,"uuid":48,"anchor":48,"custom":2438,"target":799,"linktype":13},{},{"type":1479},{"text":1615,"type":785},{"type":781,"content":2442},[2443],{"text":2097,"type":785},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2445,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2450,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2451,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2446,"component":118,"meta_info":2447,"meta_title":7,"block_image":2448,"cover_image":2449,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":2454,"title":2455,"plugin":43,"description":2456},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":2458,"alt":2459,"name":7,"focus":7,"title":2459,"filename":2460,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1411],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2471,"created_at":2472,"published_at":2473,"updated_at":2474,"id":2475,"uuid":2476,"content":2477,"slug":2802,"full_slug":2803,"sort_by_date":48,"position":2804,"tag_list":2805,"is_startpage":9,"parent_id":1412,"meta_data":48,"group_id":2806,"first_published_at":2473,"release_id":48,"lang":60,"path":1644,"alternates":2807,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":2478,"faqs":2479,"title":2471,"topic":2528,"author":1691,"content":2543,"category":2785,"schedule":2793,"component":1399,"meta_info":2794,"cover_image":2798,"description":2797,"contributors":2801},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[2480,2484,2488,2492,2496,2500,2504,2508,2512,2516,2520,2524],{"_uid":2481,"answer":2482,"question":2483,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":2485,"answer":2486,"question":2487,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":2489,"answer":2490,"question":2491,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":2493,"answer":2494,"question":2495,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":2497,"answer":2498,"question":2499,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":2501,"answer":2502,"question":2503,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":2505,"answer":2506,"question":2507,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":2509,"answer":2510,"question":2511,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":2513,"answer":2514,"question":2515,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":2517,"answer":2518,"question":2519,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":2521,"answer":2522,"question":2523,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":2525,"answer":2526,"question":2527,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2529,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2541,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2542,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2530,"component":39,"meta_info":2538,"block_image":2539,"cover_image":2540,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2531,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2536,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2537,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2532,"component":118,"meta_info":2533,"meta_title":7,"block_image":2534,"cover_image":2535,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":778,"content":2544},[2545,2565,2575,2587,2592,2596,2607,2611,2625,2629,2634,2637,2641,2652,2664,2668,2671,2676,2687,2699,2703,2706,2711,2722,2726,2730,2734,2737,2742,2753,2757,2761,2765,2770,2774,2782],{"type":781,"content":2546},[2547,2549,2555,2557,2563],{"text":2548,"type":785},"Out of the ",{"text":2550,"type":785,"marks":2551},"six (6) basic punches",[2552],{"type":796,"attrs":2553},{"href":2554,"uuid":48,"anchor":48,"target":799,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":2556,"type":785}," in boxing, punch number one is the ",{"text":2558,"type":785,"marks":2559},"jab",[2560],{"type":796,"attrs":2561},{"href":2562,"uuid":48,"anchor":48,"target":799,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":2564,"type":785},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":781,"content":2566},[2567,2569,2573],{"text":2568,"type":785},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1699,"type":785,"marks":2570},[2571],{"type":796,"attrs":2572},{"href":1703,"uuid":48,"anchor":48,"target":799,"linktype":13},{"text":2574,"type":785}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":1712,"attrs":2576},{"id":2577,"body":2578},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[2579],{"_uid":2580,"link":2581,"image":2583,"title":2585,"component":1724},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":2582,"linktype":13,"fieldtype":14,"cached_url":2582},"https://youtu.be/JM-8c3EqwZg",{"id":2584,"alt":2585,"name":7,"focus":48,"title":2585,"filename":2586,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png",{"type":808,"attrs":2588,"content":2589},{"level":810},[2590],{"text":2591,"type":785},"5 Most Common Jab Mistakes",{"type":808,"attrs":2593,"content":2594},{"level":968},[2595],{"text":2491,"type":785},{"type":1712,"attrs":2597},{"id":2577,"body":2598},[2599],{"url":2600,"_uid":2601,"image":2602,"component":1745,"copyright_details":2606},{"id":7,"url":7,"linktype":1739,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":2603,"alt":2604,"name":7,"focus":48,"title":2604,"filename":2605,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":781,"content":2608},[2609],{"text":2610,"type":785},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":972,"content":2612},[2613,2619],{"type":975,"content":2614},[2615],{"type":781,"content":2616},[2617],{"text":2618,"type":785},"While extending the arm to punch",{"type":975,"content":2620},[2621],{"type":781,"content":2622},[2623],{"text":2624,"type":785},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":781,"content":2626},[2627],{"text":2628,"type":785},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":808,"attrs":2630,"content":2631},{"level":968},[2632],{"text":2633,"type":785},"How To Fix It:",{"type":781,"content":2635},[2636],{"text":2494,"type":785},{"type":808,"attrs":2638,"content":2639},{"level":968},[2640],{"text":2499,"type":785},{"type":1712,"attrs":2642},{"id":2577,"body":2643},[2644],{"url":2645,"_uid":2646,"image":2647,"component":1745,"copyright_details":2651},{"id":7,"url":7,"linktype":1739,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":2648,"alt":2649,"name":7,"focus":48,"title":2649,"filename":2650,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":781,"content":2653},[2654,2656,2662],{"text":2655,"type":785},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":2657,"type":785,"marks":2658},"hook",[2659],{"type":796,"attrs":2660},{"href":2661,"uuid":48,"anchor":48,"target":799,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":2663,"type":785}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":808,"attrs":2665,"content":2666},{"level":968},[2667],{"text":2633,"type":785},{"type":781,"content":2669},[2670],{"text":2502,"type":785},{"type":808,"attrs":2672,"content":2673},{"level":968},[2674],{"text":2675,"type":785},"3. Pushing the Jab",{"type":1712,"attrs":2677},{"id":2577,"body":2678},[2679],{"url":2680,"_uid":2681,"image":2682,"component":1745,"copyright_details":2686},{"id":7,"url":7,"linktype":1739,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":2683,"alt":2684,"name":7,"focus":48,"title":2684,"filename":2685,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":781,"content":2688},[2689,2691,2697],{"text":2690,"type":785},"“Pushing the jab” means leaning into the punch. In your ",{"text":2692,"type":785,"marks":2693},"boxing stance",[2694],{"type":796,"attrs":2695},{"href":2696,"uuid":48,"anchor":48,"target":799,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":2698,"type":785},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":808,"attrs":2700,"content":2701},{"level":968},[2702],{"text":2633,"type":785},{"type":781,"content":2704},[2705],{"text":2510,"type":785},{"type":808,"attrs":2707,"content":2708},{"level":968},[2709],{"text":2710,"type":785},"4. Flaring Your Elbows",{"type":1712,"attrs":2712},{"id":2577,"body":2713},[2714],{"url":2715,"_uid":2716,"image":2717,"component":1745,"copyright_details":2721},{"id":7,"url":7,"linktype":1739,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":2718,"alt":2719,"name":7,"focus":48,"title":2719,"filename":2720,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":781,"content":2723},[2724],{"text":2725,"type":785},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":781,"content":2727},[2728],{"text":2729,"type":785},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":808,"attrs":2731,"content":2732},{"level":968},[2733],{"text":2633,"type":785},{"type":781,"content":2735},[2736],{"text":2518,"type":785},{"type":808,"attrs":2738,"content":2739},{"level":968},[2740],{"text":2741,"type":785},"5. Not Jabbing Enough",{"type":1712,"attrs":2743},{"id":2577,"body":2744},[2745],{"url":2746,"_uid":2747,"image":2748,"component":1745,"copyright_details":2752},{"id":7,"url":7,"linktype":1739,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":2749,"alt":2750,"name":7,"focus":48,"title":2750,"filename":2751,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":781,"content":2754},[2755],{"text":2756,"type":785},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":808,"attrs":2758,"content":2759},{"level":968},[2760],{"text":2633,"type":785},{"type":781,"content":2762},[2763],{"text":2764,"type":785},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":808,"attrs":2766,"content":2767},{"level":810},[2768],{"text":2769,"type":785},"Keep On Jabbing",{"type":781,"content":2771},[2772],{"text":2773,"type":785},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":781,"content":2775},[2776,2777,2781],{"text":1605,"type":785},{"text":1607,"type":785,"marks":2778},[2779],{"type":796,"attrs":2780},{"href":1611,"uuid":48,"anchor":48,"target":799,"linktype":13},{"text":2093,"type":785},{"type":781,"content":2783},[2784],{"text":2097,"type":785},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2786,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2791,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2792,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2787,"component":118,"meta_info":2788,"meta_title":7,"block_image":2789,"cover_image":2790,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":2795,"title":2796,"plugin":43,"description":2797},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":2799,"alt":2471,"name":7,"focus":48,"title":2471,"filename":2800,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1411],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":2809,"created_at":2810,"published_at":2811,"updated_at":2812,"id":2813,"uuid":2814,"content":2815,"slug":2990,"full_slug":2991,"sort_by_date":48,"position":2992,"tag_list":2993,"is_startpage":9,"parent_id":1412,"meta_data":48,"group_id":2994,"first_published_at":2995,"release_id":48,"lang":60,"path":1644,"alternates":2996,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":2816,"faqs":2817,"title":2834,"topic":2835,"author":2850,"content":2851,"category":2971,"schedule":2979,"component":1399,"meta_info":2980,"cover_image":2984,"description":2988,"contributors":2989},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[2818,2822,2826,2830],{"_uid":2819,"answer":2820,"question":2821,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":2823,"answer":2824,"question":2825,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":2827,"answer":2828,"question":2829,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":2831,"answer":2832,"question":2833,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2836,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2848,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2849,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2837,"component":39,"meta_info":2845,"block_image":2846,"cover_image":2847,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2838,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2843,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2844,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2839,"component":118,"meta_info":2840,"meta_title":7,"block_image":2841,"cover_image":2842,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":778,"content":2852},[2853,2866,2870,2881,2894,2898,2907,2911,2915,2924,2937,2942,2955,2959,2968],{"type":781,"content":2854},[2855,2857,2864],{"text":2856,"type":785},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":2858,"type":785,"marks":2859},"Muhammad Ali",[2860],{"type":796,"attrs":2861},{"href":2862,"uuid":48,"anchor":48,"custom":2863,"target":799,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":2865,"type":785}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":808,"attrs":2867,"content":2868},{"level":810},[2869],{"text":2825,"type":785},{"type":1712,"attrs":2871},{"id":2872,"body":2873},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[2874],{"url":7,"_uid":2875,"image":2876,"component":1745,"copyright_details":2880},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":2877,"alt":2878,"name":7,"focus":7,"title":2878,"filename":2879,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":781,"content":2882},[2883,2885,2892],{"text":2884,"type":785},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":2886,"type":785,"marks":2887},"Manny Pacquiao",[2888],{"type":796,"attrs":2889},{"href":2890,"uuid":48,"anchor":48,"custom":2891,"target":799,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":2893,"type":785},". His punches have great technique and flow well, naturally building momentum.",{"type":808,"attrs":2895,"content":2896},{"level":810},[2897],{"text":2829,"type":785},{"type":1712,"attrs":2899},{"id":2872,"body":2900},[2901],{"url":7,"_uid":2902,"image":2903,"component":1745,"copyright_details":2906},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":2904,"alt":2878,"name":7,"focus":7,"title":2878,"filename":2905,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":781,"content":2908},[2909],{"text":2910,"type":785},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":808,"attrs":2912,"content":2913},{"level":810},[2914],{"text":2833,"type":785},{"type":1712,"attrs":2916},{"id":2872,"body":2917},[2918],{"url":7,"_uid":2919,"image":2920,"component":1745,"copyright_details":2923},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":2921,"alt":2878,"name":7,"focus":7,"title":2878,"filename":2922,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":781,"content":2925},[2926,2928,2935],{"text":2927,"type":785},"In boxing movies, you will often hear boxers ‘",{"text":2929,"type":785,"marks":2930},"hiss",[2931],{"type":796,"attrs":2932},{"href":2933,"uuid":48,"anchor":48,"custom":2934,"target":799,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":2936,"type":785},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":808,"attrs":2938,"content":2939},{"level":810},[2940],{"text":2941,"type":785},"The Takeaway",{"type":781,"content":2943},[2944,2946,2953],{"text":2945,"type":785},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":2947,"type":785,"marks":2948},"breathing",[2949],{"type":796,"attrs":2950},{"href":2951,"uuid":48,"anchor":48,"custom":2952,"target":799,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2954,"type":785}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":808,"attrs":2956,"content":2957},{"level":810},[2958],{"text":1601,"type":785},{"type":781,"content":2960},[2961,2962,2967],{"text":1605,"type":785},{"text":1607,"type":785,"marks":2963},[2964],{"type":796,"attrs":2965},{"href":1611,"uuid":48,"anchor":48,"custom":2966,"target":799,"linktype":13},{},{"text":2093,"type":785},{"type":781,"content":2969},[2970],{"text":1619,"type":785},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2972,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2977,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2978,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2973,"component":118,"meta_info":2974,"meta_title":7,"block_image":2975,"cover_image":2976,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-22 00:00",{"_uid":2981,"title":2982,"plugin":43,"description":2983},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":2985,"alt":2986,"name":7,"focus":7,"title":2986,"filename":2987,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1411],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":1399,"created_at":2998,"published_at":2999,"updated_at":3000,"id":3001,"uuid":3002,"content":3003,"slug":1399,"full_slug":3024,"sort_by_date":48,"position":446,"tag_list":3025,"is_startpage":9,"parent_id":3026,"meta_data":48,"group_id":3027,"first_published_at":3028,"release_id":48,"lang":60,"path":7,"alternates":3029,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":3004,"component":3005,"meta_info":3006,"custom_content_list":3008},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3007,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3009,3014,3019],{"_uid":3010,"label":3011,"value":3012,"dev_id":3013,"component":785},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3015,"label":3016,"value":3017,"dev_id":3018,"component":785},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":3020,"label":3021,"value":3022,"dev_id":3023,"component":785},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892822376]